Skill level
Beginner
Type
Strength Training
Equipment
Dumbbells
Body Parts
Chest, Pecs

Step-by-step instructions

1. Lie back on a flat bench with a dumbbell in each hand, held above your chest. Lower the weights out to the side, opening your arms wide. Feel a stretch in your pecs.
2. Bring the weights halfway up, then return them back to the bottom position. That’s one rep. Take three seconds to lower your arms and three to bring them halfway up on each rep.